sweating30s
Sweating into 30
Eating better and Exercising to be better in my 30s 181 cm [side blog]
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You don't need to walk endlessly on a treadmill.
Why not join a local walking group?
You don't need to go carb free.
Why not cut out refined carbs and stick to healthy ones?
You don't need to spend money on fancy sportswear to go running.
Why not wear your trackies, an old t-shirt and get going?
You don't need protein shakes, energy supplements or a snack before working out.
Why not try a fasted workout? See how it makes you feel. Trust me on that one....
You don't need a gym membership to get lean, toned and fit.
Why not download an app, follow YouTube home workouts or get some fitness dvds from ebay?
You don't need to eat to a set, habitual time schedule.
Why not listen to your body (not your emotions or your habits), and eat when and if you are honestly (and physically) hungry?
You don't need to follow the latest fad.
Why not put some research into what constitutes a nutritional, natural, high quality diet that you can follow forever?
You don't need to feel bad about where you are right now.
Why not commit to taking small, daily steps towards a brighter, healthier you?
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I got this weight loss bullet journal on Amazon. (Message me if you want the link.)
These are my goals while doing this, none of them are scale or size based. My journey is more about health than numbers on the scale or size of clothes.
While numbers are not my focus, I do still have goals and rewards. Each large goal has two rewards as they are big gaps. I do have some smaller s rewards planned such as some skin care, make up and books.
The Habit Tracker.
I plan on posting weekly ish updates. I say ish as I’m currently interviewing for jobs and not sure what my day to day will look like.
I’m thinking of working on a tik Tok as well to practice video editing and social as I haven’t touched it in years and want to work on some skills that are aligned with my university degrees.
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My Health Contract with myself.
Day 1 - May 1st, 2023
Eating is about balance. Don't deprive yourself to the point where you binge. Make sure to eat a balance plate with protein, fats, carbs and fiber. Treats are okay but be mindful.
Movement is important. 30 minutes a day. Whether its a 30 minute slow walk around the neighborhood or a few rounds of Just Dance. It doesn't need to be all at once but it should be there every day.
Dedicated exercise for running is 3-4 times a week. Interval training using couch to 5k. Your goal is not to win, it is to get faster and beat your time. In April 2023 it was 45:17. Working towards the long goals of 10k, 9 mile, half marathon, and full marathon in the next two or three years.
Flexibility to feel young. It is no fun feeling like a stiff board. 10 minutes before bed of stretching.
Toning and strengthening 1-3 times a week. You need to build strength but body weight and light barbells are okay for now, you don't need to be a bodybuilder. As progress, purchase heavier sets from Amazon.
Two liters of plain water a day. Diet sodas, sparkling water, coffee and tea are extra. Be mindful of sugar heavy drinks like lattes and juices, but in moderation it is okay.
Alcohol is tricky. Try not to drink M-Th at all. Weekends try to limit to one or two. When going out, try to pace and not door dash fast food at 1:30 am. It is never a good choice.
Life is short. Don't turn down opportunities in fear. Enjoy it and remember what you are working towards. You can't turn back time or make moments come back.
Self care is important. Skin care and making sure to get enough sleep. Finding things you enjoy outside of food and working out,
Working towards less screen time.
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Prioritize Ability, not your Weight
✨This is a consistency appreciation post✨
Friends! If there is one thing I would wish for everyone who doesn’t like the number on the scale and is working hard to change it, it’s this:
Adjust your focus! Set goals that are tied to fitness ability/performance. Are you a runner? Set a distance or time goal to hit a month from now. Gym goer? Get that first pull-up, reach a new push up goal, or get a new squat PR. Wherever you are in your fitness journey, set small goals to reach, and let your habits support that. Fuel your body for that goal. Sleep enough for that goal, hydrate for that goal, and put in the work. Be consistent. Keep showing up. Ignore the scale if you have to- stop obsessing over the number for a while.
Once you hit your first goal, set another, and another. Soon you will be so amazed and proud of the physical things you’re able to do, you will see yourself as strong and capable. Pretty soon that number on the scale will start to mean less to you, as you look in the mirror and suddenly see visual changes. (Even if that number stays the same!)
I can be hard on myself sometimes, and it’s easier said than done, but changing my focus always helps shift the priority to what I’m capable of instead of what I look like and what the scale says…funny thing is, once I’m consistently chasing my goal, those things have a habit of improving, too. 💪🏻
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Hello,
I’m 30 now. I finished living in Korea and am now moved and situated in Lousiana. I think I’m going to study to be a health coach with a focus on body neutrality.
I ran my first 5k in forever. It took 45:17. I think my boyfriend and I will do one race a month. I need to start working out consistently. I need to eat more veggies. I need to blog more.
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Happy New Year!
This year’s resolutions will be focused on improving things I feel like I wasn’t consistent with last year. They’re not hard and fast goals, but ways in which I want to do better over all in 2023. What are your goals to improve this year?
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